Swim Sets by the Pool

Warm Up 400 Swim 4x 50 kick w fins4x 50 drill Swim4x 50 fast easyPre set1000 Build each 200 z1-z4Main Set4x75 fast @ :50 /25 float @ :40 100 easy3x75 fast @ :50 /25 float @ :40 100 easy2x75 fast @ :50 /25 float @ :40 100 easy1x75 fast ( from dive)  /25 easy Bonus4x125 as fast kick/100 easy swimWarm Down 200Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Warm Up1 x 300 [200 Loosen + 100 Social Kick] @ 8:00Aerobic Kick Set on Back w/ Fins 1 x 200 'Mod' [75 FR K + 25 FL K] @ 2:402 x 150 'Mod-Hard' [50 FR K + 25 FL K] @ 2:003 x 100 'Hard' [25 FR K + 25 FL K] @ 1:20Drill Progression Set 4 x 50 [2 x 50's as Drill 1 + Drill 2 | 2 x 50's as Drill + Sw] @ 1:00Aerobic Free-Fly Set w/ Stroke Count Focus 12 x 25 as 5 Strong FL @ :25 1 Perfect FR @ :353 x 200 @ 2:35[1 - Smooth FR 2 - 25 Strong FL / 25 Smooth FR 3 - 50 Strong FL / 50 Smooth FR]1 x 100 Active Recovery @ ResetRace Strategy Pre-Set2 x 75 [1 - FL Descend 25's 1-3 2 - Perfect Tech FR] @ :15 Rest3 x 50 [1 - Make A Move 2 - Perfect Tech 3 - Make A HARDER Move] @ :20 Rest4 x 25 [Odds: Smooth FR Evens: Fast FL] @ :25 Rest1 x 100 Active Recovery @ ResetMain Set4 x 50 [Odds: Smooth Evens: 200 Pace] @ 1:008 x 25 [Odds: Smooth Evens: 100 Pace] @ :401 x 200 Active Recovery @ Reset3 x 50 [1: 200 Pace + 1 2: 200 Pace 3: 200 Pace -1] @ 1:056 x 25 [Odds: Smooth Evens: 100 Pace -1] @ :451 x 200 Active Recovery @ Reset2 x 50 [1: 200 Pace - 1 2: 37.5 @ 100 Pace] @ 1:104 x 25 [Odds: Smooth Evens: VERY Fast] @ :50Underwater Set w/ Fins 2x12 x 25 [1 Sw / 1 Fast UW 2 Sw / 2 Fast UW 3 Sw / 3 Fast UW] @ :20Warm Down6 x 50 @ :50Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

0:00 - Intro0:15 - special guest University of Santa barbara Swim Coach0:55 - Historic record beaten1:50 - Swim Coaching is Changing 2:18- Meet Matt Harder4:27 - Pre- Season Swim at UCSB5:15 - East Coast vs. West Coast Swim Vibes8:47 - Quick Tip: Focus on Body Position in Swimming12:20 - Breakdown this new 50 freestyle swim record by Cameron McEvoy13:50 - Different Racing strokes18:50 - How kicking impacts sprinting in a swim 20:45 How to train kicking in a swim 23:45 Removal of the 15m rule in swimming27:45 - Quality vs. Volume in long distance swimming30:10 - How Luka Mijatovic Swims so fast33:15 - Pool Mile vs Open Water Mile36:11 - Olympic Swimmer Bobby Fink's Speed42:38 - What this new 50 freestyle means for Triathlon and beyond44:35 - Practice dives to swim faster46:00 - Hot Take Bring back B finals in NCAA SwimmingYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Warm up300 Swim 200 Pull200 Kick Main Set200 Swim steady3x 300 @4:45 2x200 @3:10100 Ez BackWarm Down300 Ez200 Ez EzYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Pleasanton Seahawks Test Set - 7500Warm up400 Swim@ 6:00300 Pull w/ buoy + paddles @4:30 300 Kick w/ board @5:004x50 drill choice @1:004x50 build (1-4) @1:306x100 swim descend 1-3,4-6 @1:304x75 kick descend 1-4 @1:304x100 pull w/ paddles descend 1-4 @1:308x 50 swim (25 fast/ 25 easy) @1:004x50 build to race pace @1:00Main Set 13x300s descend 1-4, 1 ez, 1-3, 1 ez,1-2, 1 ez, and 1 fast.Warm DownChoice but at least 300 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

In this special episode we’re breaking down Kyle's first draft legal triathlon race . Whether you’re a triathlete, masters swimmer, or just swimming for fitness, this episode will allow you to peek inside the world of triathlon.Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Negative Split the Distance: How to Swim Fast Without Forcing It 4400 The longer distances ( 600/600 400/400, 200/200) , rep 2 faster than rep 1. The ending 200s descend 1-4 to fast, including last 200 of the set. Warm Up: Choice 1k Main Set1x800 (600, :05 rest,200*) @10:001x600 (^faster than) @ 8:001x600 (400, :05 rest,200*) @8:001x400 (^faster than) @ 6:001x400 (200, :05 rest,200*) @6:001x200 (^faster than) @ 3:00^ = Rep 2 faster than Rep 1*= descend 1-4 to FASTWarm Down: 400 Choice Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

3200Warm up300 Choice Equipment @ B+45 4x 100 with Paddles@ B+10 - Rolling 25 Strong3x 2x50 @ B+15 - 15 Fast1x100 @ B+15 - 50 IM/ 50 Free2x50 @ BMain Set5x100 @ B+10, Desc 1-3, Hold 4-5Extra : 30 Rest3x 200 @ B +30 - Best AverageExtra 1:00 Rest5x100 @ B+10, Desc 1-2, Hold 3-5Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Warm Up 3x 50 FS int:55  + 50 BK int 1:052x 100 FS int 1:35 + 100 BK drill-swim int 1:55200 FS int 3:002x 50 BR pull with FS kick int :60 Tune Up Set 3x 15 m Sprint from a Push+ 35m easy int:30200 im Vertical Kick 4x (15 Sec kick + 15 Sec Rest) 4x (10 Sec kick + 10 Sec Rest)4x (5 Sec kick + 5 Sec Rest)2x (25 m from a start at 100 pace +25 Easy) int 1:102x (20 m from a start at 100 pace +30 Easy) int 1:10Main Set 4x (3x 100 FS int 1:25 + 1x100 at 800 pace int 1:40)4x (2x 100 FS int 1:30 at 800 Pace + 1x100 at 400 pace int 1:40)4x (1x 100 FS int 1:30 at 400 Pace + 2x50 at 200 pace int 60)Warm Down4x50 Choice kick with Fins int 554x100 FS with Fins &paddles int 1:20@nathan_chase_triYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Ancient Swim Set: Total 3300 Warm Up300 swim 6x 125 as 25 scull 75 drill 25 swim 50 easy Main Set 3x 2x 75 as 50 kick 25 swim 4x 25 Variables (build to fast, Fast to easy, all Easy, all Fast) 3x 100 Descend 1-3 to strong pace. 50 easy Kick Set 10x 50 kick (Evens back Dolfin, Odds Choice) Cool Down 100 easy Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Easy Aerobic Swim Set 4000Warm up200 Swim (mix free/back, easy) 200 Pull  (Long Strokes,Relaxed Breathing) 200 Freestyle ( Build last 50) Pre Set12x50 Kick @ 1:00 asOdd Kick With BoardEven Kick on Back or streamlineFocus on steady Aerobic kick Main set 4x500 Freestyle with 20-30 Sec RestSmooth Strong Aerobic pace ( 70-75%)Goal: Even SplitsPull Set5x100 PullFocus on catch, DPS, PostureCool Down 100 Easy Swim100 Easy kick 100 Easy ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

elcome to Swim Sets By the PoolIf you're looking for swimming tips, technique advice, and free swim workouts, you're in the right place.In this video, we’re talking about where swim speed comes from and how to swim faster. Swimming is hard and we love it. With consistency, good technique, and a bit of variety, you’ll get better and you might come to love it as well.Subscribe for more swim workouts, drills, and tips every week! 🏊‍♂️💪We hope you enjoy this special episode.Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Trash to Swim Training Gold - Total Distance 3750  Warm Up 300 Swim 200 as (50k 50 drill 50k 50 drill)200 as (50 drill 50 swim 50 drill 50 swim) Pre Set 4x 100 DPS (take 1 stroke off each 100) 150 build 50 ez 50 Fast Main Set 2x 3x100 Descend 300 at pace of Last 100150 as (50 Swim 50 kick 50 Swim)150 as (50 kick 50 swim 50 kick) Bonus Set 16x 25 as Odd Smooth Evens Fast Cool Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Build Race-Day Swim Speed - 3k SetWarm Up 400  Easy300 Drill100 IM800 pull buoy + paddle 15m fast off each wall200 easyMain Set (2x) 4x50 on 1:30 from dive200 Race Pace100 EasyWarm Down 200 EasyYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

The 100 x100 Swim Set of Legends - 10k Warm up 10 Min of ChoiceMain Set (Pick the Hardest Interval Possible)100x100 ( if you miss, skip a 100 and go onto next one). Warm Down Save it for next year,Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Total Distance 2650 Warm Up 200 Swim 8x 50 as 25 drill 25 SwimOdds Fist Drill Evens 3 right/ 3 left 6x 50 descend 1-3,4-6Main Set 75 Strong 25 easy 125 strong 75 Easy 175 strong 125 easy 225 strong 175 easy 1 min rest250 Fast 1 min Rest 150 Fast 1 min Rest 50 Fast Warm Down 300 choice Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

A Master's Set That Takes No Prisoners- 3200Warm up 4x 100 @ B+15o) Catch up e) Fist200 @ B+1:00Kick w/ Fins4x 75 @ B+20    as 25 Sidekick / 50 DPS4 Rounds50 @ B+15 as 15 Fast/35 Ez100@ B+10 BuildsMain Set 4xGoal = Hold Same Time on First 3100 @ B-10100 @ B+10100 @ B 100 Ez @ 2:30Warm Down Choice100-200Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

2600Warm Up300 swim with fins4x 75 kick with fins6x 50 hold paddles on top3x 100 done as 25 fast/ 75 easyMain Set12x 100's off an interval that gives ~:30 sec rest done as:1 tempo/ 1 race effort, 1 easy recovery200 choice warm downYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

The Hungry Swimmer’s Thanksgiving Tune-Up 2600-3200Warm Up 500 Choice Pre Set (Veggies) Options* Option 1- Green beans: 6x [1x50 Moderate kick 2x25 Sprint kick]Option 2- Sweet Potatoes: 6x [1x75 moderate pull 2x25 Fast Swim]Option 3- Roasted Veggies: 8x 100 Odds Free, Evens IM Main Set (Meat) Options* Option 1- White Meat:8x 200 [alternating fast 50. (1-4/ 5-8 1st 50 fast rest easy, 2nd 50 fast the rest easy, 3rd 50 fast the rest easy, 4th 50 fast the rest easy.)] Option 2 - Dark Meat: 7x [2x100 free Threshold Pace Interval. 1x 50 easy]Option 3- Turducken:6x [100 free, 75 IM, 50 free build, 25 stroke Fast, 30sec rest]Choice warm down 200Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Warm upRace Distance ( 750) Pre-set 10X50 on Solid Interval Main Set 10X100 with 15 sec RestWarm down 25-100 ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Swim Set from Africa - 5200Warm Up 400 Mix Stroke W/ Fins 2x ( 3x50 Free) 1 x 50 Free FAST300 as 3x100 RIMO4x 50 as 25 MAX Kick/ 25 easy kickFly Set4x ( 10x25) asNo Fins ( Hypoxic 2)With Fins ( Hypoxic 2)No Fins (Hypoxic 4) With Fins ( Hypoxic 4) Main Set 6x200 IM4x50 FreeCool Down 8x50 as 25 UW/ 25 Double Arm Back Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

A Swim Set to Build Stronger Teams Warm Up 200 Choice 200 Social Kick 3x8x75 ( 1-4 Back Breast Drill, 5-8 Free Descend @1:10 4x50 Kick 0:5012x50 as Fins on  25 underwater 25 easy 8x25 VariablesPre-set8x50 Free descend 1-4, 5-8 @1:00Main Set  0102!!!10x100 @ 6:00 (1 or 2) 20 x 100 @ 3:00 ( 0s)Cool Down 400 - 600 ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Pace Smarter, Not Harder: A Better Way to Train in the Pool - 4250mWarm Up400-600 Choice 4x 50 drill50 as 25 drill/ 25 swim50 DPS (distance per stroke)Tune up 300 kick w/ fins(150 steady/150 fast/easy by 25)3x 150 Pull breath 3,5,7 on comfortable interval4x 50 on 60” Fast/easy, easy/fast, easy, Fast Main Set 1x 150 Easy on Base interval 3x 150 on Solid on a low rest interval.  (i.e. 2:00)2x 150 easy on base interval 2x 150 Fast on even lower rest interval (i.e. 1:50)3x 150 easy on base interval 1x 150 for time on interval you can just barely make. ) Cool Down300 choice Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

The Most Functional Swim Set You’re Not Doing / 320010 Minute Choice Warm UpPreSet300 Choice Equipement @ B+30 8X25 - Br 52x4X50 @B2X100 @ B+20 - Fast kick/Smooth Swim Main Set 3x 5X100W/ 1:00 Rest between RoundsR1 @ B+10 Desc 1-3,4,Ez 5 FastR2 @ BR3 @ B +20 - Best AverageCool Down 200 ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Meet Warm Up6X75 RACE PACE From Block @ 11:00Full Cool Downhttps://www.instagram.com/maddy__sims/Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Warm up w/ fins 10x100 as 4 easy 3 smooth 3 strong. Start on base interval +5” then take 5” off each set.Tune up12x 75 as 25 swim 25 kick 25 swim (buoy optional)8x 50 descend 1-4, 6-8 Main Set 60x 25 as 5x [ 3 ez  1 Fast, 2 ez 2 Fast, 1 ez 3 Fast] Example interval, :20, :30, :40) Bonus Set 3x 100 All FAST (From push, dive, running dive) Cool Down 8x 75 w/ finsYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

The Sport of Swimming is Changing - 4kChoice Warm up 1- 1.5kMain Set (2x) 75 Block/Roll Out Speed50 Pace50 Make50 RACE4x50 Active Recovery50 Block/Roll Out Speed75 Pace50 Make50 RACE4x 50 Active Recovery75 Block/Roll Out Speed75 Pace4 x25 FAST4x50 Active RecoveryWarm Down -  200Follow Dan: @danmarel + @coachmarellaYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

A Swim Set For Evveryone - 3200Warm Up1200Main 3x200 Strong ( Base +10) 4x50 Cruise (Base +5) Active Recovery 100 Fast on Base100 Easy Cool Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Pre Set  DrylandActivationDown Dog to Seal Stretch 10 Reps10 Scap Push Ups20 Second bar hang overhand grip 20 Second Bar hang underhand grip10 Ground SquatsWarm up200 Choice200 IM 25 Stroke/ @5 Free Fly can be drill12X50 as 25 Underwater 25 easy (fins on) 8 x50 Free Descend 1-4, 5-8 @ 1:00Main set8x200 Choice intervalCool Down 200 ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

The Sprint Revolution- 2200Warm up400 easy200 Kick200 IM/Drill4x25 VariablesMain Set 2x As Fast As Possible 10x25 ( Round 1 @30, Round 2 @ 45)  2x (4 fast 1 Easy)Warm down 200 ezYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Kyle Swim Faster than Pros at 70.3 Santa Cruz/ 3000Pre Set Activation (Dryland) Down Dog to Seal Stretch 10 Reps10 Scap Push Ups20 Second bar hang overhand grip 20 Second Bar hang underhand grip10 Ground SquatsWarm up200 Choice8 x50 Free Descend 1-4, 4-8 @50 Pre Set 16 x 25 underwater with Fins as 8x25 on 15 sec rest4x25 on 10 sec rest4x25 on 5 sec rest3x100 Free 20 sec RestMain Set 2x ( pulling) 6x100 with 20 sec rest first round 10 sec second round100 easy between roundsWarm down 200- 300 choice100 easy kick Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Don’t Be a Lap Swimmer/ 3400Warm up 400 Choice4x50 drill/swim 1x100 kickMain Set (start at base interval that give 10 sec rest per 100, then add 5 secs to base interval as you go down)1x500 (check time at 400)1x400 (faster than 400 Split, check 300 split)2x 300 ( faster than 300 split) 3x200 (a little bit faster)4x100 Best averageCool Down200+ ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Warm Up400 Choice 300 Pull, Only Buoy2X100 IM100 Kick Pre set3x100 Desc4x50 Blast 3,5,7,9 Strokes100 Buoy at anklesMain Set15x 10 ThresholdPull Set 2x ( 1st with paddles 2nd time only Buoy)200 Pull 200 Pull 100 Pull Cool Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Warm Up 400 Swim mixed Stroke4x100 Drill/ Swim (catch-up, zipper, fingertip drag, fist swim)8x25 Variables ( Easy to fast, Fast to easy, Easy, Fast)100 kick w/ board (mix dolphin/flutter)Mainset 3x-4x2x50 Fast2x 100 Strong200 SmoothPull Set5x200 Pull + Paddles breathing every 2,3,5,7 by 50Cool Down 200 ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Use code SWIMSETS10 to get 10% off your custom mix at Blank's Sports Nutrition https://blankssportsnutrition.com/A Bad Set from a Pro Triathlete. Total Dist: 4100Warm Up 1000 SKIPS (Swim, Kick, IM, Pull, Swim)Pre set 10x 25 Fast 75 Smooth Choice Main set 10x 100 as 3x100 Snorkle 3x100 Low breath count 3,5,7 breaths, 4x 100 Descend to Fast Bonus Set 2-3x 100 Hard 2x50 Faster100 ez. Cool Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Use code SWIMSETS10 to get 10% off your custom mix at Blank's Sports Nutrition https://blankssportsnutrition.com/Total Distance: 5400m WU 600 mixed Strokes 3x 100 25 drill 25 Steady 50 easy 2x 100 IM 100 Kick Main Set 2x 5x200 Swim Smooth on 2:505x 100 Pull + Paddles Strong on 1:304x 50 25 Sprint 25 Back on 1:00Pull Set 3x 200 Pull Easy on 3:00Cool Down 100 kick 100 swim Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Use Code: Swimsets10 to get 10% off Blank's Sport Nutritionhttps://blankssportsnutrition.com/Total Distance  7100m Warm Up 800m Choice 4x 150 on 2:30 as Kick-Drill-Swim Different stroke each 50Pre Set 2x (1st round fins 2nd round no fins) 4x 50 on 50” as 35m kick, 15 swim 100 on 1:40 as 50 drill fly, 50 stroke 100 on 1:50 kick6x 50 on 50” 35m Fast, 15m easyMain Set4x 200 on 2:30 600 on 7:30 Negative Split4x 200 on 2:20 fins, and Paddles 400 on 5:00 no gear Fast 4x 100 on 1:20 paddles only 12x 100 on 1:30 no gear as 4 moderate, 4 Strong, 4 Fast Cool Down 100m Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Try Blanks Sport Nutrition Use Code: SWIMSETS10 for 10% off.https://blankssportsnutrition.com/Welcome to Swim Sets By the PoolIf you're looking for swimming tips, technique advice, and free swim workouts, you're in the right place.In this video, we’re interviewing Pro Triathlete Simon Shi. Swimming is hard and we love it. With consistency, good technique, and a bit of variety, you’ll get better and you might come to love it as well.We hope you enjoy this special guest episodeYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Use Code SWIMSETS10 to get 10% off Blank's Sports Nutrition 45 Minute Swim Set Total Distance: 2700 Warm Up 6003x (4x25 kick strong + 100 free)Main set 1x150 as 50 stroke/100 free2x75 as 25 low breath count/ 50 swim6x50 odds Fast / even Easy 8x 25 odds Easy / evens Fast Bonus set 3x 100 free descend stroke count each 25 by 1 2x 100 IM Warm down 200 choice Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Warm Up Dry land push ups, squats, core, things like that. 1100m swim choice Main Set 5x 200 on 3:00 min as 100 free 50 kick / 50 stroke 10x 100 on 1:35 IMO / Options: 100IMs, 100 of each stroke, or alternate stroke/ free 1x 200 Hard on 3:00 min 2x 100 Hard on 1:304x 50 Hard on :50Finale50 ez on 1:101x 50 on :35 (or Fastest Possible Send Off)50 ez on 1:102x 50 on :35 or FPSO50 ez on 1:103x 50 on :35 or FPSO50 ez on 1:104x50 on :35 or FPSO50 ez on 1:105x 50 on :35 or FPSOWarm Down 100 kick 200 swim  Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

“Who Cares” Just Swim FAST/ Distance 1500-3000Choice Warm Up. Be Ready.Choose an interval that make the 100 hard to make. Work back from there. Below is Morgans Interval. Main Set 6x 25 on 30”50 on 40”75 on 50” 100 on 1 minute Warm down 400 chill Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

A Better Master's Set  Distance: 4200Warm Up 200 Loosen 6x50 mix in some Stroke Kick Set Choose 1 of the Following (Left Side, Right Side, on Back, w/ Board) 12x 50 on 1:0010x 50 on 1:108x 50 on 1:20 Drill 6x 100 as 50 drill/ 50 swim Main Set 3x 4x100 as DPS, breath every 5, easy, Fast 4x 50 as 25 Fast Stroke IMO/ 25 free (or the whole 50 as IMO)Pull 3x 200Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Total Distance: 5000  Warm Up 600 as ( 200 swim, 200 pull buoy, 200 kick)4x 200 as (50 scull, 50 drill, 100 Stroke) 8x25 Free as (odds Sprint, evens easy 1-0 breaths)Main Set 6x 200 Free Strong/ smooth on 30” rest 4x 50 IMO on 10-15” rest Kick Set 6x 1003 Fly on back or w/ board3 free on back or with board Cool Down 8x 50 (1 free, 1 back 6 strokes fast in middle. w/ fins) Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Trusted set from Greg’s old CoachTotal Distance 3400Warm Up 300 swim 200 kick 300 pull4x 50 as 25 Dolphin kick on Back 25 build free Main Set 3x on base interval 75 build 25 fast50 build 50 fast 25 ez 75 fast 100 fast 50 EZ Main Set part 2: 3x on base interval25 fly 75 free Or 100 IM 25 back 75 free or 100 IM25 breast 75 free or 100 IM Fun Bonus Set 4x 25 Odd FAST from dive evens easy Warm down 200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Do Triathletes Use Too Much Swim Gear? Total Distance: 4600 Warm Up 3x (optional w/ Fins) 350 Swim / 50 kick Pre Set 4x100 kick (back, left Side, Right side, w/ board)400 as 2x 25 kick 50 swim (25 fist/ 25 ez)Main Set 3x 5x100 hard on 15” rest 4x 50 w/ band, take band off 2x 25 as Fast/ez 2x 50 as 1 kick 1 backstroke ^reset. (optional 3 set 5x100 Pull) Warm down 200 Choice Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Nate’s Sprint Tri Set / Total 5200Warm Up 5x200 as Swim, Stroke, Kick, Drill/swim, Pull no Paddles 6x200 Pull, Descend 1-3 to 80%, 4-6 to 85% Pre Set 4x100 descend 1-4 to 85%4x50 Descend 1-4 to 90% 4x 25 as easy/ Fast Off the Blocks 100 chill Main Set 20x 50 on :40 (or interval that gives 10” Rest)10x 100 on 1:30 4 smooth, 1 Fast Off Blocks (pick and interval that gives 30” rest) Warm Down 200-400 choice Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

A Set for After your Big Race / Total Distance: 3600m Warm Up 200 swim200 Scull/ free by 25200  Shark Fin 200 1 arm paddle 200 Fingertip drag /swim by 25 200 Fist/ swim by 25 Main 3x 300 swim or Pull 100 back w/ paddles100 kick on back 100 Drill100 Swim Smooth no gear. Warm Down 400 as 200 kick 200 swim Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

How Top Pros get that Extra 1% Total Distance: 5000 Warm Up 200 Easy 4x 100 as drill/ kick (2 free/ 2 non free)2x 300 25 no Breath 75 kick 4x50 25 Build/ 25 Fast Main Set 2x 3x 400 on 30-40” sec rest 1 smooth 2 medium 1 Hard Bonus Set 5x 200 Pull Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot

Great Workout for Long Distance Open Water Swimming!!!      Total Distance: 5000 Warm up: 200 Loosen w/Fins4 x150 Desc 1-4 Pull buoy + Paddles 6x 100 Reverse IMO 10” sec restMain Set 1500m Solid pace. 7-8/10 effort 3x (5x100 on your base interval) 5 are at 1500 pace 5 are 2” sec Faster 5 are 4” sec Faster. Cool Down w/ Fins 200 as 100 free 100 Back 200 as 50 free 50 back 200 easy kick social. Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: patreon.com/SwimSetsbythePoolInstagram:@[email protected]@natefdot